While here at Delannoy and Sons we obviously have setup a premier workout facility, we understand that it’s not always possible to make it into the gym, either due to a busy schedule or travel, or maybe you aren’t feeling 100%, so here is a good write up of the types of routines you can effectively perform at home.
Yoga is one of the best workouts you can do at home that will not only help you with recovery, but also
as Huffpost says
Just 20 minutes of Hatha yoga — an ancient form of the practice that emphasizes physical postures rather than flow or sequences — can improve cognitive function, boosting focus and working memory. In a University of Illinois study, participants performed significantly better on tests of brain functioning after yoga, as compared to their performance after 20 minutes of vigorous aerobic exercise.
Yoga also has other benefits such as
- Lower Stress Levels
- Increased Flexibility
- Lower Blood Pressure
- Improved Lung Capacity
- Anxiety Relief
So if you are looking to improve flexibility and recovery, Yoga is a great supplement to your normal gym routine, and something that you can do anywhere.
WebMd talks about Pilates, which is a core focused exercise developed by Joseph Pilates.
You’ll get stronger, more sculpted muscles and gain flexibility. You may also have better posture and a better sense of well-being.
Pilates is a series of moves that at first look simple, but add in the breathing and get ready to torch your core.
Body weight exercises like Pushups, Squats, and core focused ab exercises like planks and situps can be done anywhere, and can easily be done if you have little time. When busy or at work you can quickly add in a few squats or pushups to get your blood pumping, or to give your mind an energy boost. At home when you wake up, or in a hotel before a conference, performing our Favorite 300 workout is something that takes 10 minutes but will give you a great all around workout
- 100 pushups
- 100 sit ups
- 100 squats
HIIT workouts can be easily done outside of the gym as they can be done outside on a run, or inside doing different moves. If you like run or bike, then add in a series of intervals where you increase your intensity for 20-30 seconds and then add a recovery interval of 20-30 seconds. Repeat several times.
For other workouts you can look at Beachbody for their Insanity or P90X3 workouts (schedule here), of which you can find the workouts online as most do not require weights, and can be performed anywhere, hotel room or in your living room.
Full Body Weight Workout
A full body home routine with weights could be something simple as doing a round of squats, presses, curls, and pullups to get an all over pump. You really don’t need to spend an hour working out, you can easily get a quick maintenance workout in.
As we’ve shown here even if you are busy, traveling, or just not feeling 100%, you can find a way to get a workout in. It doesn’t have to be intense, and perhaps you need to recover, so having a lower intense workout is better, but all can be done at home or outside of the gym.